Lift
Every 2 minutes for 20 minutes
1 Power clean
2 Front squats
Wod
7 Minute Amrap
3,6,9,12,15……continue up the ladder adding 3 reps to each movement until the end of 7 minutes
Squat clean 135/95
pull ups
Lift
Every 2 minutes for 20 minutes
1 Power clean
2 Front squats
Wod
7 Minute Amrap
3,6,9,12,15……continue up the ladder adding 3 reps to each movement until the end of 7 minutes
Squat clean 135/95
pull ups
Wod
3 rounds
400 m run with Wall ball 20/14
30 Burpees
20 Dead lifts 135/95
Post wod
30 ring dips
Lift
E.M.O.M for 12 minutes
3 Touch and go Power snatch
Stay light to moderate in weight to work on speed and a straight bar path on the way up and on the way down
Wod
21,15,9 of
Power snatch 95/65
burpee over bar
post Wod accessory work
30 Overhead squats
you choose the weight and break up the reps however. If it’s a difficult movement, stay light and work on form, if you are comfortable with them feel free to challenge yourself with a moderate weight and get all 30 unbroken.
The final benchmark for the week. This has been a great week of benchmarking and testing your grit.
On this final wod:
each athlete will have a counter. To claim RX the athlete must meet ALL standards of the movement.
**the squat must break parallel
**the middle of the ball must hit the middle of the target EVERY time. If there is doubt, it is a no rep 🤷🏽♂️
This will be a fun opportunity to refresh your judging abilities and begin practice for the up and coming open .
This workout requires—INTENSITY- get after it! All out. It’s one movement x 150
lets have a great day!
Wod:
karen
150 wallballs 20/14
Post wod abs
5 rounds
10 hollow rox
10 sec L- hold
30 sec plank
Wod:
Grace 30 clean and jerk
30 ring muscleups
Isabel 30 snatch 135/95